Julia michaels no problem areas. Jillian Michaels – \No problem areas\
Jillian Michaels - personal trainer from the USA, which is known not only in its own country, but also far beyond its borders. She gained great fame after she took part as a trainer on the television project “The Biggest Loser” and helped its participants lose weight. Engaged in promoting an active lifestyle, sports and proper nutrition.
Gillian is the author of six books, each of which gained popularity among readers. She also produces DVDs and videos with various programs aimed at losing weight and developing physical strength and endurance. There are already more than 20 such videos, and among them you can find both programs for beginners who have not been involved in sports or physical activity for a long time or at all, and for advanced ones whose level physical training much higher.
Most programs include exercises that are aimed at losing weight and involve different groups muscles. Gillian also has special programs such as yoga and kickboxing. There are also those that focus on a specific muscle group, for example, the abs or buttocks. One of the programs will be discussed further.
Say no to problem areas
"No More Trouble Zones"» - This is a program of exercises that are aimed at working on the so-called problem areas of the body that most often bother women and are the most difficult to deal with. These areas include the stomach, thighs and arms. Many girls often complain that even when they exercise for a long time, then this does not always give best result, for example, there may be a small tummy above the abs, or with a slim and trained body, you just can’t get rid of riding breeches or so-called butt ears. In this case, the Gillian Michaels program can help. problem areas, reviews of which are very positive.
Gillian is known for her love of interval training, which is not surprising, because it is considered one of the most effective. The essence of such training is to alternate strength loads and cardio, followed by their repetition in a circle.
The training program, which is also called “No more problem zones” on the Internet, is a prime example interval training. It is all divided into sets, that is, into parts that include several exercises. Each such group of exercises is repeated twice. This is followed by a short break and then a transition to the next part with another group of exercises, which are then also repeated.
About the exercise program
It is worth noting that this exercise program is more suitable for those who already have training experience or a certain level of training. For those who are just starting to train, you can master this complex gradually, because the training itself is already divided into sets. Therefore, for the first few days, you can perform as many exercises as you can handle, and then, when the body begins to get used to the load, add one set at a time and try to do more. For beginners, it is important to pay attention to how the exercises are performed, because the result depends on the correctness of the exercise. It is better to do fewer repetitions, but correctly and at full strength.
Worth paying attention
The undeniable advantages of this program include the fact that it already includes warm up at the beginning and cool down at the end of the workout. After all, it is very important, before starting the exercises, to thoroughly stretch all the muscles that will be used later.
No less important point is relaxation and stretching of the muscles that were stressed during training. In addition, there is a study that reflects the interest of scientists in the effect of the presence or absence of a warm-up and cool-down on the overall process of losing weight. These scientists found that when a warm-up and cool-down are added to a training program, it helps you lose weight faster. And this is already an excellent reason to include them in your exercises. This will also protect you from injuries that may occur if you start exercising right away.
This workout is suitable for those who like to exercise at home, the main thing is to do it regularly and not forget about your diet, which should be varied and healthy. For these purposes, you can keep a separate notebook and write down everything you eat and count the number of calories. There are many resources on the Internet that will help you calculate your daily norm calories, which depends on age, gender, occupation and physical activity.
It is important to remember that training alone will not help in losing weight, and if there is constant overeating, then you may not see the result. Therefore, it is necessary to solve the problem of excess weight comprehensively, by adjusting your diet and adding exercise.
To perform some of the exercises in this training program, you will need dumbbells. To begin with, you can use a weight of 1 kg and gradually increase it, bringing it to 3 kg. If you don’t have such a wonder in your home sports equipment, you can replace them with water bottles. To increase the load, replace water with sand. For convenience, it is better to use bottles whose shape is slightly curved towards the center, which creates a comfortable recess for the hand.
A few more tips to make your training more effective:
Summarize. “No problem areas” - excellent training program which will help:
- lose weight;
- work out areas such as hips, stomach and arms;
- keep the body in good physical shape.
To start practicing, you just need to have a little free time and dumbbells, and the program itself can be downloaded from a torrent tracker or simply by entering in a search engine “Gillian Michaels no problem areas Russian voice acting.” By the way, interesting fact, before this training was released on DVD, a shortened version of it called “Quick trouble zones” was shown on television.
If you want to lose weight or you just want to keep your body in good shape and are looking for an excellent and not boring workout for this with a large portion of motivation from the trainer, then start training according to the program for no problem areas with Jillian Michaels, reviews from those who have already done this are encouraging:
I love Jillian Michaels. I got acquainted with “No more trouble zones” a year ago and it is one of my favorite workouts, sometimes I still return to it. To begin with, I took 1.5 kg dumbbells, now 3 kg. The advantages of training include the fact that the exercises are mostly aimed at working out problem areas, the exercises are not boring and varied. And what I like most is that the exercises are not isolation exercises, but are aimed at several muscle groups at once, which burns more calories. Another plus for me personally is the almost complete absence of jumps; they are only present in the warm-up.
A few years ago, a friend told me that she had found a great workout that she liked absolutely everything about: both the exercises and the trainer. But she couldn’t remember its name, since she had it on English language. She just said the coach’s name was either Julian or Julia. Little did I know that she was talking about Jillian Michaels, who is my favorite with her killer programs. “No problem areas” is one of my favorite programs. Everything about it is good: the load is felt, but it is not excessive, excellent motivation from the trainer and a variety of exercises that do not get boring.
Three months ago I became acquainted with the training of Jillian Michaels. I started studying according to the program “ A slim body in 30 days” so that the body gets used to the load, because before that I had a long break and didn’t exercise at all. A month ago I switched to the “No Problem Areas” course. Exercise is still not easy for me, but it's worth it. It is already noticeable how the body has tightened and the posture has changed. I feel like a completely different person! In 3 months I lost 10 kg, but I strictly monitored my diet, without this the results would have been more modest.
I’ll write about one of my favorite workouts from Gillian - “No problem areas”
Here is the data from the description:
Country: USA (2008)
Topic: Educational video program
Type of material distributed: Video lesson
Duration: 00:58:00
Year of manufacture: 2010
Language: English (Russian simultaneous translation)
Translation: Professional (one-voice) 
Description: Welcome to classes with one of the most popular fitness trainers on television - Jillian Michaels.
In this program she will talk about her transformation formula female body and will demonstrate a set of exercises to tidy up the so-called “problem areas”. Say no to excess fat around your waist, tummy, or flabby muscles in your arms. By regularly performing the exercises from this 40-minute complex, you will be able to give your body the desired shape in a short period of time and create the figure you have long dreamed of.
The result is worth the effort!
You can download it here http://rutracker.org/forum/viewtopic.php?t=3378328 
And now my impressions:
The workout begins with a five-minute cardio warm-up - here Jill's favorite jump rope and jumps, which are in shreds at the first level.
Then the main program begins for 44 minutes. The program is simply excellent, having tried many workouts, I have stopped at this one seriously and for a long time, because it is MUCH better than shreds, which I did not like, although I tried to like them, but alas...
Training gives excellent load on legs, buttocks, abs and arms
Makes you work and give your best very, very well. I haven’t tried Insanity, which is described as very heavy, but for me Jill is a pretty decent load, so taking Insanity into account, I’ll give her 4 out of 5 points
After the main course there is a pretty good stretch and just a blissful feeling of high throughout the body, pride in oneself and just relaxation
So I recommend this particular workout to those who want to tighten up their problem areas and feel 100%!
Reading time: 8 minutes
“No More Trouble Zones” is a popular program from American trainer Jillian Michaels. The workout is performed with light weights and at a calm pace, but don’t expect an easy walk. Get ready to work through all the muscles of your body and create a beautiful figure.
About the training “No problem areas”
Gillian says that with the No Problem Areas program you can remove the belly, tighten flabby arm muscles, improve the shape of the legs and buttocks. It's hard to disagree with her, because she's so comprehensive program helps get rid of all problem areas.
No Problem Areas does not include aerobic exercise or jumping, which is why this program is so popular among those who do not like to do cardio workouts. The program consists of 7 segments, during which you, together with Gillian and her team, work specific muscles of the body. Each segment lasts 6 minutes and includes 5 exercises performed in two circuits. Such circular training will not leave your excess weight a single chance.
Gillian has developed a very competent program: most exercises involve several muscles at once. For example, at the beginning of the lesson you will need to lunge back with your arms raised to the sides: here the front of the thighs and shoulder body immediately receive the load. Thanks to this, you not only strengthen your muscles, but also burn extra calories.
For training, you need dumbbells weighing from 1 kg to 3 kg, depending on your level of training. “No problem areas” involves a lot of exercises on the arms and shoulder body, so it will be difficult to exercise with a large weight. Basically, the program begins with dumbbells of 1.5-2 kg, after a couple of weeks the weight can be gradually increased.
- The program is not designed for absolute beginners in the sport. If you want to start losing weight, but are not yet ready for the “No More Trouble Zones” training, we recommend that you read
- There is no need to worry about your body becoming “pumped.” With a weight of 1.5-3 kg, you can create a maximum body contour, but not pump it up.
- The “No Problem Areas” program can be alternated with Gillian’s other workout, and it’s better if it’s aerobic exercise, for example.
- If you find it difficult to endure an entire workout, try doing some exercises without dumbbells or shorten your workout time.
- Carefully monitor the correct execution of the exercises; training is quite traumatic.
Features of the “No problem areas” workout
Pros:
- During the program, you work the muscles of the shoulders, chest, arms, abdomen, legs and buttocks. After regular classes your body will become more toned and sculpted.
- The workout is performed at a low pace, so it is ideal for those for whom jumping or cardio exercise is contraindicated.
- “No Problem Areas” is based on the principle of high repetitions with light weights. This will not only help you burn excess fat, but also speed up your metabolism.
- Gillian uses combinations of exercises that work as many muscles as possible. This approach allows for even more effective training.
Minuses:
- The complex is not suitable for beginners in fitness.
- The program does not include cardio exercises, so you will have to supplement with aerobic training on the side. For example, look Cardio workout with Jillian Michaels
You seem to have no excess weight (or little), but you are still unhappy with your figure? No More Trouble Zones workout is for you! Gillian will help you get your body in order!
This complex is the brother of Banish Fat Boost Metabolism. Brother, but not a twin =) Same hall, same assistants, same duration - about an hour. But there is one significant difference. If Banish Fat is a cardio workout, then No More Trouble Zones - power. Personally, strength training is much easier and more enjoyable for me, and I hate cardio, but as you know, workouts vary in taste and color =)
For this lesson we you will need dumbbells. Gillian recommends 1.5 kg, but if you are a beginner, you can take a lighter one, and if you are an advanced user and don't be afraid of difficulties, then it’s heavier. I’m just 1.5 kg, and while my arms are still falling off after the first round, I don’t risk taking dumbbells heavier =)
You will also need about an hour of free time. It's not as much as it seems =) As I wrote in my review of Banish Fat Boost Metabolism, this cardio workout lasts forever for me, but No More Trouble Zones is fast and fun =)
So what does Gillian have to offer us this time? Find perfect figure as soon as possible. Remove your tummy, tighten flabby arm muscles and get rid of excess folds once and for all. "This method works for me and, sure, will work for you too", - the coach promises.
Let's start with a warm-up. It lasts 5 minutes, and you still have to jump a little =) But if you have already trained with Gillian, at least according to her most famous complex 30 Day Shred, then jumping over an imaginary rope and jumping jamping jacks will no longer scare you =) Warm-up, like all further training, consists of two circles. During each circle we perform five exercises, and then the circle is repeated.
No More Trouble Zones. Warm up. "Rollers"
First round. It is aimed at working the muscles of the arms, buttocks and thighs. For me, this is one of the most difficult moments in the entire workout, so it’s important not to spit here and turn off this video, it will be easier later =) Gillian traditionally uses the muscles of her arms and legs at the same time.
The exercises in this circle are squats with dumbbell presses ( migrated from 30 Day Shred), back lunges with arms raised ( this is a killer exercise for me), squats with dumbbells ( too hard) and dumbbell presses towards yourself - away from you ( It’s also not easy, but what’s wrong, apparently I’m kind of weak-handed =)).
During second round Gillian gives our hands a little rest ( not for long, so seize the moment! =)) and invites you to lie on the rug. While doing exercises at the same time, of course =) In this set, we are waiting for abdominal exercises, this is especially felt when repeating the circle, when it turns out that the abs work even during push-ups =)
Here we stretch up with dumbbells, then spread our arms, simultaneously raising our legs and pumping our lower abs, reach our knees with our elbows in the “bicycle” exercise, perform a previously unknown to me “twisting” exercise (we touch our palms inside ankles) and do Jillian's very favorite exercise - push-ups. Beginners are allowed to do push-ups with emphasis on their knees, while advanced ones can show themselves in all their glory and do push-ups with emphasis on one leg.
Circle three. In this and the next set you will have to work with your arms again. First, exercises for the biceps and buttocks. I don’t complain about my biceps, so the third round is relatively painless for me, although lunges with legs in different directions are, of course, a little exhausting =)
No More Trouble Zones. Third circle. "You'll get toned buttocks!"
Bend forward with dumbbells ( something similar happened in Ripped in 30), "working the glutes and hamstrings". Then half-sitting dumbbell presses. Here Gillian is a little ironic: "You're probably thinking, why is she pressing one and a half kilos? She can probably bench press all 10! Yes, I can, but not for five minutes. And we will press this one and a half kilos for five minutes.” She's being disingenuous, I think she can bench press 10 kilos for five minutes =)
But let's get back to the exercises. We are left with lunges with dumbbells forward and to the side.
Fourth circle. Aimed at working the quadriceps - the front of the thighs and triceps - the back of the arms. This circle is also difficult, because with women’s triceps everything is usually sad.
The first exercise is in the so-called pose. "chair". Triceps press. Then placing your raised arms with dumbbells behind your back and simultaneous squats in a plie position. The same exercise is also in Ripped in 30. And here next exercise for me, perhaps the most deadly thing during the entire training. You can’t lower your hands with dumbbells (but you really want to, especially after doing the previous exercise!), but you need to get down on your knees and get up from them.
No More Trouble Zones. Fourth circle. "Wheel"
By the way, Gillian in this exercise, the first and second time she performs it, starts with the same leg (she steps back with her left, respectively, the same leg is always supported when lifting). It seems to me that this is wrong (although perhaps not critical), and when repeating, I change my leg so that the right one can taste all the delights of rising from the knees =)
Phew, I can finally put my hands down... Lunge triceps press. It’s hard, but this is the last exercise of this circle!
Fifth circle performed on a mat. Secretly, now we won’t get up from the mat anymore =) My favorite part of the workout begins. All the most difficult exercises behind us, all that's left to do is enjoy! =)
It is difficult to say which muscles this circle is aimed at working. Probably a little bit of everything =) There are crunches for the abs, crossing the knees in a plank pose, moving the leg to the side and back from the same pose and “windshield wipers” - raising straight legs while lying on your back. Nice and easy, as they say =)
IN sixth round again exercises known to those who previously worked with Gillian: lifting dumbbells from plank pose, “Superman”, “scissors” ( I remember that at first it was very difficult for me, but now it seems like nothing), raising the pelvis from a lying position. Advanced people can lift their leg up when performing the last exercise, while beginners, on the contrary, can lower it.
And here is the last one, seventh circle. Raises the body with emphasis on the hand, lifts the legs from the same position and swings the legs while kneeling.
OK it's all over Now! This No More Trouble Zones is not as scary as it might seem =) “I don’t know about you, but I feel great!” - says Gillian. And here I agree with her =) Unlike Banish Fat Boost Metabolism, after numerous jumps of which I am in a semi-fainting state, here you feel some pleasant fatigue and pride that you have coped with an almost hour-long workout. And the next day your body will report that it has worked well, with pain in all muscles =) But that’s the next day, and now - stretch-cool down.
The stretch is exactly the same as in Banish Fat Boost Metabolism. At the end, Gillian will remind you that training is, of course, good, but to achieve results we must also monitor our nutrition and eat right.
Specific There are no instructions on how long to practice this video.. And about how often you need to exercise, too. Despite the fact that at the end Gillian says: “See you tomorrow”, I believe that it is not worth exercising every day - this is a rather difficult complex, and the muscles need time to recover. I think you can do it every other day. Or alternate this workout with Banish Fat Boost Metabolism cardio training (especially recommended for those who still have excess weight) - Then excellent result It certainly won’t keep you waiting! Decide for yourself how long to practice. Workouts need to be changed from time to time, because the muscles get used to them and the exercises become less effective. If you like the complex, you can do it for a month, similar to Gillian’s other programs, or maybe two if you’re not tired =)
I wouldn't say that this workout is not for beginners. At least I successfully completed it after completing 30 Day Shred, unlike the same Boost Metabolism. There really is a load on the knees here (Jillian really loves lunges and squats), so if your knees have a negative attitude towards this workout, then, firstly, you need to ensure that the exercises are performed correctly (in lunges, the knees do not extend beyond the toes, Gillian talks about this often), and secondly, Before starting your workout, you can do a little warm-up for your knees yourself.- bring your legs together, squat down a little and rotate your knees. This exercise is in the first level of 30 Day Shred, and when my knees hurt after the second level of 30 Day Shred, which does not include this exercise, I did it myself, and my knees reacted positively to it =) Now they have adapted to the loads and exercise time with Gillian no longer makes itself felt.
No More Trouble Zones is one of my favorite workouts with Jillian Michaels. I will be glad if you like it too! =)
I'm Jillian Michaels.I am familiar to you as a coach who always achieves his goals.This lesson will help you achieveas soon as possible. I'll tell you how to get rid of your belly fat,tighten flabby arm muscles once and for allget rid of fat folds. I'm with itI did it, so can you.
Training program: strength training divided into 7 segments
Lesson duration: 56 minutes
Inventory: dumbbells from 1.5 kg, mat
« No more problem areas"is a unique complex strength exercises, which will undoubtedly appeal to those who do not like killer cardio exercises. However, you can’t call it easy at all; you will have to strain and sweat. The very name " No more problem areas"(No More Trouble Zones) says you'll effectively work your sides, stomach, thighs, and arms. With regular implementation of the complex, everything will become more toned and defined. According to reviews, many begin to see clear results after just two weeks.” No more problem areas».
« No more problem areas“is an hour of training that flies by unnoticed, since the variety of exercises will not let you get bored. And when combined with any explosive cardio program by Jillian Michaels, you will achieve tremendous results! Be sure to include " No more problem areas» to the list of your favorite home workouts.
You need to determine the frequency of the program yourself. For example, if you exercise 2-3 times a week, you can add cardio on the remaining days. Also, you can use ready plan workouts compiled by Gillian herself, we mean the Slimdown-1 or Slimdown-2 programs (complex “ No more problem areas» is included in the schedule of these programs).
By the way, this is another one of Gillian’s trainings, which has been translated into Russian, but if you like the original voice acting, then this will not be a problem.
As with most of Gillian's programs, the inventory " No more problem areas"("No More Trouble Zones") is simple: dumbbells and a mat. Select dumbbells from 1.5 kg to start, but if you can work with more weight, then feel free to increase the load. Just don't forget that dumbbells are needed in almost every exercise, and you'll be hugging them the entire workout. Gillian herself works out with dumbbells weighing 1.5 kg. Working with light weight allows you to do larger number approaches.
Program " No more problem areas» is not intended for beginners. Of course, this is not Gillian’s most killer training, but minimal preparation in the form 30 days shred(Slim body in 30 days) or 6 week six-pack"(Flat stomach in 6 weeks) is worth having. For some exercises, Gillian demonstrates two options for doing them (easy and advanced). Choose the one that best suits your fitness level, but watch your technique and control the stress on your knees, as there are many different lunges included in the program.
After a 5-minute warm-up, 7 segments (circles) will follow, consisting of two repetitions of five exercises for different muscle groups. Let's take a closer look at them.
1st segment« No more problem areas»
In the first circle, the muscles of the buttocks, hips and shoulders are worked. The exercises are not very difficult, but very effective. There are a lot of our favorite lunges and squats, accompanied by presses (as usual, Gillian uses the maximum number of muscles). Back lunges are especially good for your hips, while forward lunges are especially good for your butt. For beautiful butt there is nothing better than squats, you will see this by looking at the diagram, which shows all the muscles involved in these exercises.
2nd segment« No more problem areas»
The second segment is devoted to the work of the chest and abdominal muscles. Here you will find exercises such as bicycle, twisting, dumbbell tuck and, of course, everyone's favorite push-ups. In general, you can come across comments that there are too few abdominal exercises in No More Trouble Zones by Jillian Michaels. But if you follow Jill's advice and perform any exercise with tense abs, and not just special ones, then you will make sure that this zone works great here.
3rd segment« No more problem areas»
In the third circle over the buttocks and biceps. Half-squat dumbbell press (looks comically belligerent, as if you are a huge man in a rocking chair, advertising sports nutrition), forward lunges with a press, side lunges. Bottom part The body and arms work simultaneously all the time, this creates additional stress on the body. The position of the hands while working with dumbbells changes from exercise to exercise, this makes it possible to work the biceps from different angles.
4th segment« No more problem areas»
The fourth circle is entirely devoted to the work of quadriceps and triceps. Feel them, don't stop and don't relax. Exercises in this segment: squats with dumbbells lowered behind your back, triceps press in chair pose, wheel, moving your arms back in a static lunge. This circle is very important for us because weak triceps are flabby old lady arms, who needs them? The quadriceps is a group of muscles at the front of the leg. Having worked well with it, you will get double results. First of all, beautiful and strong legs. Secondly, acceleration of metabolism, because this huge muscle requires a lot of energy for its work. This, by the way, is an additional argument in favor of strength training. Increasing muscle mass, you speed up your metabolism.
5th and 6th segment« No more problem areas»
Fifth and sixth circle - we work on the mat, working the abs, oblique abdominal muscles, arms, buttocks, internal and outer part hips, back. For these purposes, Gillian has selected exercises that are already familiar to you: superman, scissors, plank press, double rise from a prone position, plank crunches, windshield wipers. Now is the time to remember why you are doing this. Do not give up! You can't just remove fat in a specific area, you need to train the muscles underneath and burn calories.
